Monday Funday

Kicked off with a WOD a friend sent me from RAW training I think or some powerhouse gym that was top 5 in the world in the CF Games Open

Run 400m
3 round of barbell complex*
Run 400m
2 rounds of barbell complex
Run 400m
1 round of barbell complex

*Barbell complex:
5 deadlifts 115#
5 hang power cleans 115#
5 push press #115

Then did a mainsite WOD from last week: 7x3 thrusters
95-135-155-175-185-135-135
Did the first three sets without resting between reps. 175 and 185 I reset in the rack between each rep. Haven't maxed out thrusters in a while and never did them cleaning the bar off the floor so pretty happy with this. Did 7x3 last fall up to 165 and 7x1 up to 190 in November, both out of a rack. Pretty sure 5x20 pushups 5 times a week first thing in the morning is paying dividends.

Also did 3 unbroken no false grip pullups and two more singles. Thinking about pulling myself up as high as possible at the same time as driving my hands as low as possible in relation to my body is helping me get my elbows flipped around a lot more. Other popular cues people use like pulling the rings to the hips and doing the fastest situp in the world hasn't worked quite as well for me in the past and generally gets my hand stuck in the no false grip, thus preventing me from transitioning to the bottom of the dip. Going to try to do 3-5 no false grip muscle ups every day I'm in the gym.